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Sodium, one of the components of salt, is a mineral that is found in every cell of the body, with greatest concentrations in the fluid outside and in between cells. Sodium regulates the water content inside and outside our cells.

Functions

Sodium helps with the performance of many functions in the body. Some of them include:

Regulation of fluid balance and blood pressure

Helps transport glucose into the cell

Carbon dioxide transport

Muscle contraction

Nerve impulse transmission

Recommended Intake

It is recommended that people get no more than 2,300 mg of sodium per day.

Certain adults should reduce intake to 1,500 mg of sodium per day. This includes:

The Institute of Medicine has set Adequate Intake (AI) levels for sodium. This AI is the recommended daily average intake for healthy and moderately active people.

Age group

Adequate Intake (AI)
(mg/day)

Children: 1-3 years

1,000 mg

Children: 4-8 years

1,200 mg

Children: 9-18 years

1,500 mg

Adults: 19-50 years

1,500 mg

Adults 51-70 years

1,300 mg

Adults 71 years and older

1,200 mg

Too Little Sodium

Since the typical American diet is rich in sodium, deficiencies are uncommon in healthy people.

A sodium deficiency may accompany extreme body fluid loss, such as in the case of starvation, profuse sweating, or excess vomiting or
diarrhea. It may also accompany kidney failure, heart failure, chronic liver disease, or use of some diuretics.

Too Much Sodium

High sodium intakes have been correlated with elevated blood pressure and edema.
Increasing dietary salt intake might also raise the risk of
developing kidney stones.

Major Food Sources

Table salt is the major source of dietary sodium—about 1/3 to 1/2 of the sodium we consume is added during cooking or at the table. Fast foods and commercially processed foods, which are canned, frozen, bagged, boxed, or instant, also add a significant amount of sodium to the typical American diet. These include:

Beef broth

Ketchup

Commercial soups

French fries

Gravies

Olives

Pickles

Potato chips

Salted snack foods

Sandwich meats

Sauces

Sauerkraut

Tomato-based products

Sodium occurs naturally in:

Eggs

Fish

Meats

Milk products

Poultry

Shellfish

Softened water

Reading Food Labels

All food products contain a Nutrition Facts label, which states a food's sodium content. The following terms are also used on food packaging:

Food Label Term

Meaning

Sodium free

Less than 5 mg/serving

Very low sodium

35 mg or less/serving

Low sodium

140 mg or less/serving

Reduced sodium

25% reduction per serving in sodium content from original product

Light in sodium or lightly salted

At least 50% less sodium than the original product

Unsalted, no salt added, without added salt

Processed without salt when salt normally would be used in processing

Tips for Lowering Your Sodium Intake

Read the nutrition label to find out how much sodium is in the foods you are buying.

Gradually cut down on the amount of salt you use. Your taste buds will adjust to less salt.

Taste your food before you salt it.

Substitute flavorful ingredients for salt in cooking, such as garlic, oregano, lemon or lime juice, and other herbs, spices, and seasonings.

Opt for fresh foods instead of processed ones. For example, select fresh or plain frozen vegetables and meats instead of those canned with salt.

Cook and eat at home. Adjust your recipes to gradually cut down on the amount of salt you use. If some of the ingredients already contain salt, such as canned soup, canned vegetables, or cheese, you do not need to add more salt.

Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed February 9, 2015.

Tips to eat less salt and sodium. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Tips-to-Eat-Less-Salt-and-Sodium.pdf. Published December 2013. Accessed February 9, 2015.

Salt. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/salt/index.htm. Updated September 9, 2014. Accessed February 9, 2015.

Salt and sodium. 10 tips to help you cut back. Choose My Plate—US Department of Agriculture website. Available at: http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet14SaltAndSodium.pdf. Published June 2011. Accessed February 9, 2015.

Please be aware that this information is provided to supplement the care
provided by your physician. It is neither intended nor implied to be a
substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER
IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the
advice of your physician or other qualified health provider prior to
starting any new treatment or with any questions you may have regarding a
medical condition.